Public Whiteboard

Components

Strict Pull-ups

Shoulder Press

Plank

Burpee

90 Second Rest

Metcon

Settings

Workout

Wednesday, 9/30/20

Box WOD

Weightlifting

(30min)
4Horsemen Wave1 Week2
Shoulder Press Heavy Supersets of 3 with 1,2,3,4, and 5

1: Strict Pull-ups (Wide grip 3x10)

2: Shoulder Press (80%x(5+)/75%x(7+)/70%x(9+))

Shoulder Press

3: Plank (3x60second hold)

4: Burpee (3x15 Burpees)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (Time)

For time
21-15-9 reps of
Box Jump 24/20"
Power Snatch 75/55
Pull up

(12min)

HOME WOD

a: Metcon (Time)

:Super Legs"
For time,
5 rounds of
20 Air Squats
20 Alternating Lunges
20 Alternating Split Squat Jumps
10 Squat Jumps

https://youtu.be/SaMhpf2GA_8

b: Metcon (AMRAP - Reps)

For reps
Tabata Sit ups

8 rounds of 20 seconds on/10seconds rest for max reps of sit up.

Whiteboard:

Wednesday, September 30, 2020

Male Clients

Brian
Bunk

CrossFit 4:15PM

3 x 10 @ 1 lbs

Sung
Hong

CrossFit: 5:00 AM

3 x 10 @ 1 lbs

Alain
De la Bastide

CrossFit 5:15PM

3 x 10 @ 0 lbs

Anthony
Huff

CrossFit 4:15PM

3 x 10 @ 0 lbs

Mitch
Steadman

CrossFit: 8:00 AM

3 x 10 @ 0 lbs

jumping

Shane
O'Neill

CrossFit: 5:00 AM

3 x 10 @ 0 lbs

Female Clients

Alana
Witulski

CrossFit: 5:00 AM

3 x 10 @ 1 lbs

Dawn
Huff

CrossFit: 8:00 AM

3 x 10 @ 1 lbs

Aimee
Wride

CrossFit: 5:00 AM

3 x 10 @ 0 lbs

Private

HOME BODY BUILD BOOTCAMP

3 x 10 @ 0 lbs

Holly
Trujillo

CrossFit: 5:00 AM

3 x 10 @ 0 lbs

Tawnya
Quintana

CrossFit 4:15PM

3 x 10 @ 0 lbs